Comparing Nutrients in 7 ounces Frozen Roasted Potatoes with Salt VS Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	2%	30%	68%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Recommended Dietary Allowance
Energy	8.7% 252kcal	31.2% 905kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	31.5% 30.6g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	35.4% 11.3g	32g per day for Men 19-50 years
Omega 3	NA	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	NA	15.5% 2.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	117% 153g	130g per day for Men 19-50 years
Sugars	1.9% 1.37g	10.7% 7.74g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0.82% 0.6g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0.79g	g per day for Men 19-50 years
Sucrose	NA	% 6.35g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	7.87% 4.4g	8.86% 4.96g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	7.8% 1.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	3.47% 14μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.75% 3.37mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	NA	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	12.4% 0.99mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	NA	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	NA	25.8% 0.59mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	NA	16% 113mg	700mg per day for Men 19-50 years
Potassium	26.3% 893mg	5% 171mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	39.4% 591mg	118% 1766mg	1500mg per day for Men 19-50 years
Zinc	NA	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	3.65% 135g	0.13% 4.92g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Roasted Potatoes with Salt versus 7 oz of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Roasted Potatoes with Salt vs Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour:

• Both Frozen Roasted Potatoes with Salt and Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have similar amounts of vitamins per 7 oz

Comparing minerals per 7 ounces for Frozen Roasted Potatoes with Salt vs Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour:

• 7 ounces of Frozen Roasted Potatoes with Salt have 5.2 times more Potassium than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• While 7 oz of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour contain 1.9 times more Calcium and 3 times more Sodium than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour contain similar levels of Iron per seven ounces.
• 7 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour contain 3.6 times more Energy, 8.5 times more Fat, 34.2 times more Saturated Fat, 2.9 times more Carbohydrate and 5.7 times more Sugars than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour offer comparable quantities of Fiber and Protein per seven ounces.